American Fit Co Northwest – CrossFit PUMP-N-ROW CHALLENGE (Checkmark) 2000m RowErg into Max set of unbroken bench press. Each successful bench press repetition completed deducts 10 seconds off your 2000m bike time. Rest 2:00 after 2k is completed Men: Bench Press Load – RX : 100% Bodyweight, rounded to the nearest 5 LB (2.5 KG) increment – Scaled : 75% of body weight, rounded to the nearest 5 LB (2.5 KG) increment Women: Bench Press Load – RX : 75% of bodyweight, rounded to the nearest 5 LB (2.5 KG) increment – Scaled : 50% of bodyweight, rounded to the nearest 5 LB (2.5 KG) incrementRead more

American Fit Co Northwest – Long Haulers PUMP-N-RUN CHALLENGE (Checkmark) Details released July 8thRead more

American Fit Co Northwest – CrossFit Rope Climb (15:00 Skill Work) DIRTY DIAPER (Checkmark) Every 4:00 x 5 Rounds 400m Run 2 Legless Rope ClimbsRead more

American Fit Co Northwest – Long Haulers Metcon (No Measure) AMRAP 20: 5 Pushups 10 Lunges 15 Ring Rows 200m Walk 4 Sets: 10 DB Bench 10 DB Row 20 Tricep Press Down 20 CurlsRead more

American Fit Co Northwest – CrossFit Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsRead more